Conversations on healthy eating for elementary school. Drawing up a conversation on the basics of balanced nutrition

Prepared by Saturday Irina Vasilievna

Class hour \\ "Secrets of healthy eating"

Purpose:

promoting a healthy lifestyle through proper nutrition

Tasks:

• formation of knowledge about the diet, about a rational and varied diet, about food additives used for the production of food products;
• developing the skills of making independent decisions, initiative and activity, necessary for an independent life;
• fostering a responsible and careful attitude of students to their health (the formation of students' perception of the need to monitor the quality of food consumed in food), independence, a sense of empathy.

Education methods:

Verbal (conversation, explanation); visual (demonstration of presentation, tables, food packaging); practical (working with handouts); problematic (raising problematic questions);

Forms of work:

Frontal, individual, mutual control.

Course of the lesson

1. Organizational moment.

Hello! When they meet, people usually say this good word, wishing each other good health. So I am turning to you - hello (wishing you hello), dear guys and guests.

A person needs to eat

To get up and to sit down

To jump, somersault,

Sing songs, make friends, laugh,

To grow and develop

And do not get sick

You need to eat right

Be able to do it from a very young age.

Our conversation today will be about how to eat right, whether all food is healthy that we eat, and what products should be preferred in order to maintain our health for many years.

So, the topic of our lesson "Secrets of Healthy Eating"

2. Introduction to the topic

People say: "Everything is great for a healthy person!" Why?

A healthy person is beautiful and pleasant in communication, easily overcomes difficulties, knows how to really work and relax, and not a healthy person is a burden.

The once ancient Greek philosopher Socrates gave advice to mankind :

"Eat to live, not live to eat." (3 slide)

No one has disputed Socrates yet, but few follow his advice. After all, food is a pleasure: after a good meal, the brain produces endorphins - special substances that bring a sense of peace and improve mood. On the guard of health, so that the pursuit of endorphins does not harm, there is a diet. (let's remember with you, what does this mean?)

answer:taking the required amount of food at a certain time.

3. Conversation about diet

Right The basis of the diet - eating at the same time. How many times do you eat? Let's put together an individual diet.

Table 1. Pupil's diet

Time	Eating	Products
7.30	Breakfast	Milk porridges, tea, bread and butter, fruits
11-00	lunch	Yogurt, fruit
14-30	lunch	Borsch, soup, mashed potatoes with meat, compote, bread, salad, fish
16-00	afternoon tea	Fruits, kefir, cookies
19-00	dinner	Casserole, cocoa, bread, butter

Let's start with breakfast: schoolchildren have the most efficient period from 9-11 am, so you just need a full breakfast.

-Breakfast you can start with fruit. They are well absorbed on an empty stomach, digest for 15 minutes and stimulate the intestines. A person should start his day well-fed: “feed” your stomach with warm food and you will see: your head will think better.

About 11 o'clock it will be useful lunch (school breakfast): fruits, sandwiches, tea. But you need to eat all this not dry, but sitting at the table and be sure to wash it down with a drink.

-Lunch should also be complete: be sure to hot, main courses, tea. Half of the food you eat should be vegetables. Always eat a little dessert - you will be full.

And why should you eat hot soup once a day? (Liquid hot food is a feast for the stomach, because regular overload of the stomach with heavy dry food will cause premature diseases of the gastrointestinal tract).

And here supper really should be lightweight Low-fat dairy products, vegetables, fruits, cereals - the most suitable menu 2-3 hours before bedtime.

Yes, four or five meals a day are most suitable for our body. Only with such a routine, a reflex of secretion of gastric juice at a certain time is developed, which contributes to better digestion of food, its assimilation.

So guys, we have discovered the first secret of healthy eating. What is this secret? - diet

Okay, remember it.

4. Conversation about good nutrition

- And what should be the food? (Delicious, varied)

- Why? (Different foods contain different nutrients and vitamins.) Only food rich in vitamins and nutrients can be called healthy

What are vitamins?Let's think together?

Vitamins are substances necessary for the human body. Where are they kept (in food). Without vitamins, what happens to a person (the person is sick).

Vitamins - these are substances that are found in vegetables, fruits; they are good for the human body. The word "vitamin" was invented by the American biochemist Kazimir Funk. He discovered that the substance ("amine") contained in the shell of a grain of rice is vital. Combining the Latin word vita ("life") with "amine", the word "vitamin" is obtained. Children need to eat 500-600 g of vegetables and fruits a day.

Vitamin A: If you want to grow well, see well and have strong teeth, you need i-vitamin A! Vitamin A - found in carrots, tomatoes, fish.

Vitamin B: If you want to be strong, have a good appetite and do not want to be upset and cry over trifles, you need I - vitamin B! You can find me in rice, peas, beans, bread, yogurt, cheese.

Vitamin C: If you want to catch colds less often, to be cheerful, to recover faster, you need me- Vitamin C! You will find me in black and red currants, rose hips, lemon, onions, kiwi, bell pepper, cabbage, cherry.

Vitamin D: He keeps his teeth. Without it, they become soft and brittle. It can be found in milk, fish, cottage cheese. When we sunbathe, we also get vitamin D.

There are as many as 20 vitamins, very different. It is mainly contained in vegetables and fruits, but we live in such climatic conditions where vegetables and fruits do not grow in winter. And we need vitamins all year round. How to get out of the situation?

Answer: !! Take vitamins sold in pharmacies.

But remember! That such vitamins need to be taken strictly following the instructions.

Tell me, what else besides vitamins is included in food?

Answers: (fats, proteins, carbohydrates and minerals)

Fats is the main source of energy in the body. They are part of cells and membranes. Fats are essential for any person, helping to resist disease. Fats protect the body from hypothermia. There are animal and vegetable fats. They are found in milk, meat, nuts, butter, etc. (slide)

Protein - it is the main building material of our body, necessary for the growth and maintenance of the most important organs and tissues. The main sources of protein in the human diet are meat, milk, eggs, fish, as well as beans, nuts, grains and some vegetables.

Carbohydrates, - Like fats, they are an important source of energy in the body. They provide the heart, muscles and, of course, the brain. Replenishment of brain nutrients occurs due to intake glucose. (these can be fruit or specially prepared carbohydrate drinks, tea, coffee, various rolls, cookies, sweets, milk, etc.).

Minerals.In addition to vitamins, a person also receives minerals from food: potassium, sodium, chlorine, magnesium, iron, calcium, phosphorus, zinc, copper, chromium, iodine and many others. Mineral substances are part of its cells and tissues, ensuring their growth, accelerating metabolic processes, and performing many other functions.

Today it has been established that at least 10 metals are needed for living things. These are iron, copper, magnesium, cobalt, zinc, manganese, molybdenum, sodium, potassium, calcium. They are called the metals of life. A person can obtain these substances by eating raw plant foods.

So, Nutrition should be balanced in proteins, fats, carbohydrates, vitamins and minerals. Otherwise - obesity, impaired development of the brain, bones, muscles, other organs, impaired immunity, and learning difficulties.

So guys, we have discovered the second secret of healthy eating. Name it. (children's answers - food should be rich in vitamins and nutrients, i.e. varied)

Okay, remember it.

5. Conversation about food additives.

Now, I want to tell you one parable: “Once upon a time a patient came to Nasruddin complaining of abdominal pain. Nasruddin asked him what he ate? When the patient replied that he had eaten for lunch, Nasruddin prescribed eye drops for him. To the patient's perplexed question why eye drops were prescribed if the stomach hurts, Nasreddin answered : What do you think Nasrudin answered?"Next time you'll see what you eat."

Formulation of the problem: Guys, try to formulate the problematic question of our lesson yourself.

Answer: (Is all food healthy we eat?)

And now, I propose to play one fragment of the game "Extra third".

Eliminate one unnecessary word out of three and explain why you excluded this particular concept

PROTEINS,NUTRITIONAL SUPPLEMENTS , CARBOHYDRATES.

answer: (proteins and carbohydrates are the main components of food, nutritional supplements - superfluous.)

What is nutritional supplements? These are substances with which any product can be given the desired consistency, taste, smell, and even set the shelf life.

Food additives include: colorants, preservatives, flavorings, flavor enhancers, etc.)

Do you pay attention to the substances that make up the product you buy?

Now we will read the composition of your favorite delicacies: SUHARIKI

Yes, Often, next to the list of all understandable components, you can find complex names and a mysterious "E" for many. These are food additives: those that are popularly called "eshkami". Food additives in food products are designated by the letter E and a three-digit number after the letter E. Numbers E121, E330, E621, etc. talk about the type of food additive (meaning preservatives, colorants, flavor enhancers, etc.).

Nutritional supplements - these are substances that are never consumed on their own, but are introduced into food during manufacture.

Let's look at the most common nutritional supplements and figure out what are they needed for?

Е100-Е199 - DYES (enhance and restore the color of products); these substances are added to confectionery, margarine, cheese and other products.

Е200-Е299 - PRESERVATIVES (extend the shelf life of the product); People with a predisposition to allergies are better off avoiding such foods containing preservatives.

E300 - E399 - ANTIOXIDANTS (slow down oxidation, protecting food from spoilage); are found in bouillon cubes, chewing gum, ice cream.

E400-E499 - STABILIZERS (keep the given consistency of products);

E500-E599 - EMULGATORS (support a certain structure of food); used in the preparation of introductory fat mixtures, such as mayonnaise, creamy foods.

E600-E699 - TASTE AND AROMA AMPLIFIERS. (sodium glutamate E 621), which is often added to sauces, seasonings, sausages, and other products, cause not only an allergic reaction, but also migraine attacks and palpitations.

Today the number of food additives used in various countries is more than 600. But every year the number of food additives and the range of food products containing them is increasing.

Physical education

Useful foods (clap your hands): fish, kefir, rolled oats, sunflower oil, carrots, onions, cabbage, apples, pears

Unhealthy foods (stamping our feet): chips, pepsi, fanta, fatty meat, cakes. Snickers, chocolates,.

Why do you think that the products you named are not useful?

Answer: because they all contain nutritional supplements.

Well done boys.

What do you think are the health effects of foods containing food additives?

Cause bowel disorders;

Cause a rash;

Affect blood pressure;

Harmful to the skin;

Crustaceans;

Increase cholesterol;

Affect the central nervous system, vision.

Now, raise your hands, how many of you like chips, crackers, sausages, and other unhealthy foods?

All of these products contain monosodium glutamate, a flavor enhancer. Why be careful about using it? What is the health impact of MSG?

E621 - causes irreparable damage to the growing brain, impaired vision, psyche. Children do not get the necessary micronutrients and vitamins from such foods, these foods simply do not contain them, which in itself will inevitably lead to academic delays, illness and various behavioral problems.

So guys, we have discovered another secret to healthy eating. Name it do not eat food containing food additives,

6. Conclusion.

Guys, now you know the secrets of healthy eating.

Healthy eating secrets:

• Observe the diet;
• · Eat 4-5 times a day;
• · Food should be varied;
• · There are vegetables and fruits;
• · Do not buy instant soups and cereals;
• · Do not snack on chips, croutons, etc .;

I think that now you are well aware of how to eat properly and with health benefits. After all, "the only beauty ... is health", and for your body to be beautiful and healthy, I suggest you follow these simple rules and always be healthy.

And now, at the end of our meeting, I want to invite you to make your choice.

Apples are healthy food

Chips are just the taste that gives E621

I wish you bloom, grow

Save up, strengthen health,

It is for a long journey -

The main condition.

Thank you all very much ...

You can view and / or download the presentation on this event

CONVERSATIONS WITH CHILDREN

ABOUT CORRECT FOOD

, educator

MBDOU kindergarten №62 "Golden Beehive"

Conversation with children 4-5 years old on the topic

"What is porridge made from and how to make it tasty?"

purpose: To educate children about the benefits and variety of cereals.

Material: Spikelets of cereals; plates with cereals; porridge additives: jam, dried fruits, fruits, nuts, chocolate; plates of porridge - for each child.

Conversation progress:

Educator. Children, what do we often eat for breakfast?

Children. Porridge.

Educator. What kind of porridge do you like? (Children's answers). Why do you think they say about some people: "He ate little porridge"? Who are they talking about?

Children. So they say about the weak.

Educator. Right. Porridge is a healthy food that helps you become healthy and strong. In ancient Russia, special cereals were cooked in honor of any important event. The Russian princes had a custom to cook porridge as a sign of the reconciliation of enemies. Since then, they say about intractable people: "You can't cook porridge with him." Do you know what porridge is made from? (Children's answers).

Porridge is cooked from cereals. And what the cereal is made of, you will find out if you guess the riddle.

I will go to a warm land,

I will rise to the sun with a spikelet.

Then there are people like me

There will be a whole family. (Corn).

Educator. Groats are obtained from grains. Listen to the story of the seed.

We planted small grains in the ground in the spring. Soon, green sprouts appeared from them. Earth, water and sun helped them grow. At the end of spring, a spikelet with small grains appeared on each sprout. All summer spikelets gained strength and poured. The grains in them turned yellow, became larger. In the fall, the spikelets were collected and threshed. They made cereals from the grains, from which it was possible to cook porridge.

Let's play. I will show spikelets and make riddles. You need to guess the riddle and show a saucer with the desired cereal.

Black, small crumb.

They will collect a little

Cook in water

Whoever eats will praise. (Buckwheat).

As in a field, on a mound,

There is a chicken with earrings. (Oats).

In the field with a panicle,

In a bag - pearls. (Wheat).

Educator. Well done. Now let's play the game "Guess and name". I will show spikelets, and you have to name the plant, the cereal, which is made from its grains, and the porridge from this cereal.

· Spikelet - millet; groats - millet; porridge - millet.

· Wheat - semolina - semolina.

· Wheat - Wheat - Wheat.

· Oats - oatmeal - oatmeal.

· Buckwheat - buckwheat - buckwheat.

Educator. Well done. Want to play some more? (The children agree.)

Game "Chickens and cockerels".Beans, peas, buckwheat seeds and semolina are mixed on a plate. First you need to choose beans, then peas and buckwheat.

Children complete the task.

Educator. What's left on the plate?

Children. Semolina.

Educator. Right. What kind of porridge can be cooked from this cereal?

Children. Semolina.

Educator. There is a saying: "You can't spoil porridge with butter." But you can add not only butter to porridge, but also berries, fruits, raisins, jam, chocolate. And who does not like very sweet porridge, you can add nuts to it.

The teacher has a pot of warm semolina on the table.

Educator. Now I will give everyone a plate of porridge, and you add whatever you want to it: apples, bananas, raisins, jam, nuts - and you will try.

Children try porridge, exchange impressions - who liked it more with which additive.

Educator. Now you know how to make porridge delicious.

"Are you eating right?"

Form of conduct: thematic conversation with children with elements of role dialogue

Purpose: to demonstrate to children the importance of their physical and mental health.

Equipment: A poster depicting a nutritional pyramid.

Conversation progress:

Before we start our conversation, I will ask you guys a few questions, and you will answer them by raising your hand. Do you like to get sick? Why?

It means that it is better to be healthy. And tell me, please, what is health in general? How do you understand it and why do we need health?

How many of you consider yourself healthy? Why? How can we tell if we are healthy or not? What can we call health indicators? Appearance, well-being, mood. Guys, what does our health depend on?

From lifestyle, work and rest, sports and what we eat and how we eat.

Today we will devote our conversation to what most of all has an impact on our health - proper nutrition.

Do you know which foods are good and which are bad? What do you prefer for breakfast - a hamburger and Coca-Cola or oatmeal and fruit juice? For lunch - cabbage soup with beef and compote or French fries with pork and sauce and black coffee? For an afternoon snack - cottage cheese, banana and fermented baked milk or grilled chicken and chips with fanta? For dinner - fish with vegetable salad and tea or instant noodles with semi-finished meat, snickers and a tea drink?

Fans of chips, crackers, ketchups, mayonnaise, carbonated drinks, hot dogs, hamburgers, fries, which contain many very harmful substances, should know that fast food, with the beautiful name "Fast Food", is not just harmful to our body, but simply very dangerous and poses a serious threat to our health. Despite the dubious advantages of fast food - the speed of preparation and its special taste - it has a number of undoubted and very serious disadvantages. Our stomach and intestines are not accustomed to such food, fatty and heavy. It does not contain any nutrients, it is very fatty and contains many calories. It is much easier and more beneficial for our body to eat what our ancestors have eaten for centuries - cereals from various cereals, first courses for lunch and many of their vegetables and fruits.

Frequent fast food consumption can lead to heart disease, allergies, obesity, diabetes, upset stomach and liver diseases such as gastritis, pancreatitis, ulcers, and stomach and intestinal cancers.

No wonder most of the US population suffers from obesity, because fast food has long been a part of them everyday life and just as self-evident that it is already considered as complete a meal as homemade food.

So guys, not only your health, but also appearance directly depends on what, in what quantities and how you eat.

How should we eat to be healthy?

There is only one answer to this question - it is a healthy diet, the surest way to be healthy.

Food should be varied, and of course age, tradition and place of residence should be taken into account. In general, these recommendations boil down to the next pyramid.

It is based on bread, cereals and pasta.

At the dawn of our civilization, bread and grains were one of the staples of human food. Preference is given to breads made from coarse flour (rye bread, bran bread). They are rich in vegetable protein, vitamins and fiber. In the daily diet of both an adult and a child, at least once a day there should be porridge: oatmeal, buckwheat, rice, millet. All of these foods contain coarse fiber, which is essential for our intestines.

The second step of the pyramid is fruits and vegetables.

On average, an adult should eat 180 kg of vegetables and fruits per year, then spring vitamin deficiencies are not terrible for him. But according to statistics, Russians eat about 85 kg per year. There should be at least 600 grams of live plant food on our table per day.

Berries, fruits and vegetables are a real storehouse of vitamins.

In the next step of the pyramid - meat, fish, poultry and dairy products.

We are used to considering this set as the main and main one. But meat is animal protein. It takes 6-8 hours to master it. This is what explains the feeling of drowsiness after eating a lot of meat dishes. The kidneys, liver, heart and lungs work with great strain to digest what you eat. We must try to control the amount of food and chew a salad or vinaigrette of raw vegetables and herbs before a meat dish. Regular consumption of meat strains metabolic processes in the body, which leads to premature aging. It is correct to eat meat 2-3 times a week in the amount of 100-150 grams per day.

Wieners, sausages, sausages and other semi-finished meat products include various artificial food additives, preservatives, fillers, and therefore are unlikely to be beneficial.

Fish is another matter. It also contains protein, but, unlike meat, fish is absorbed faster. It contains fatty acids and various minerals - iodine, fluorine, copper and zinc, which increase the body's resistance to infections, improves twilight vision, regulates the exchange of phosphorus and calcium. Seafood is also useful - squid, mussels, seaweed.

Milk is ideal for a growing body. It is a balanced product, providing a child's body with almost everything it needs. And kefirs and yoghurts also contain useful bifidobacteria that form human immunity.

At the top of the healthy eating pyramid are salt, sugar and sweets.

How little space is given to them. Just as few of them should be in our diet. Indeed, excessive consumption of salt and sugar leads to disease and obesity. Sugar lovers risk ruining their teeth. You need to teach yourself and your loved ones to use these products as little as possible: instead of sugar, cakes, sweets, for example, it is healthier to eat jams and fruits.

The child's body especially needs a proper balanced diet, as it grows and develops intensively. That is why it is very important to keep track of what you eat and whether you are following your diet throughout the day.

Please tell me what conclusions have you made today? What food should be preferred? How should you eat?

"Where can I find vitamins?"

purpose: To acquaint with the value of vitamins and minerals in human life.

Material: Carlson (toy); a jar of sauerkraut; dried fruits on plates - for each child; onion garlic.

Conversation progress:

Educator. Today an amazing man flew into our window. Guess who it is?

Funny man

Lives on the roof.

He loves jam

Sweets and honey.

Children. Carlson!

Educator (shows a doll - Carlson). Of course, Carlson. But it seems to me that he is kind of sad, sluggish.

Carlson (the teacher speaks for him). Hello guys.

Educator. Karlsonchik, dear, what happened, why are you so sad?

Carlson (sadly). Yes, something is not in the mood, I do not want to be mischievous or hooligan. I want to sleep all the time, lie on my favorite sofa. I don't even want to walk on the rooftops with my friend Kid!

Educator. Do you eat with gusto?

Carlson. I have no appetite! I can't even eat a jar of jam - I don't want to, that's all!

Educator. So, everything is clear! You, dear Karlsonchik, lack of vitamins.

Carlson. What are vitamins?

Educator. Vitamins are substances that we need for health and vitality. If there are not enough vitamins in food, a person gets sick, becomes lethargic, weak, sad - just like you are now.

Carlson. Where can I get vitamins?

Educator. Let's try to help Carlson. We know that there are a lot of vitamins…. Children, where?

Children. In vegetables, berries and fruits!

The teacher reads the fairy tale "Masha and the Orchard".

Educator. But when vegetables and fruits are stored for a long time, they become less vitamins. Where to get vitamins in the spring?

Children. You can grow fresh herbs on the windowsill, such as onions.

Carlson. Onion? Yes, I ate once - bitter, tasteless, and even stinging in my nose and tears flowing.

Educator. Onions contain substances that protect humans from disease. There is even a saying: "Onions from seven ailments."

Carlson. Wow, how useful he is. Now you can guess what it is: a little, bitter, onion brother.

Children. Garlic!

Carlson. Yes, you guessed it. Is he useful too?

Children talk about the benefits of garlic.

Carlson. I got it, got it! Now I will only eat onions and garlic.

Educator. Carlson, there is no such product that would contain all the vitamins, because there are a lot of them. You need to eat fruits, dairy products, cereals, and vegetables. Guess the riddle.

What a creak, what a crunch?

What is this bush?

How to be without crunch

If I ……..

Children. Cabbage!

Educator. You know, Carlson, many vitamins are preserved in cabbage until the end of winter. There are many of them in sauerkraut. Try it, it is very tasty and healthy. Previously, sailors, setting off on long voyages, always took barrels of sauerkraut with them.

He treats Carlson and children to sauerkraut.

Carlson. Oh ... I feel that my strength has increased. And the mood got better! I ate chips, cakes, drank soda, did not know that there are products that are useful and necessary.

Educator. Many vitamins are found in dried fruits.

Carlson. I know I know. Dried fruits are raisins.

Educator. And not only. Let's play.

Children and Carlson taste dried fruits and guess what kind of fruits they are made of, solve the Dried Fruits crossword puzzle.

Carlson. Thank you, I am already in a very good mood! I will fly to the market, buy onions, garlic, vegetables, fruits and, of course, dried fruits.

Educator. And we, Karlsonchik, will crush a jar of sauerkraut. Eat and don't get sick!

Carlson thanks the children and flies away.

Application.

MASHA AND FRUIT GARDEN

Once upon a time there was a girl named Masha. Every morning she came to her orchard, where various trees and shrubs grew. Apple trees, cherries, plums, black chokeberry, sea buckthorn, rose hips, gooseberries, red and black currants greeted the little mistress with rustling leaves.

Masha liked to walk in the garden, take care of trees and shrubs, water and fertilize them.

Once Masha fell ill. She had a fever, her throat turned red, and it hurt to swallow. Trees and shrubs were worried, thought about how to help the girl. A breeze flying through the garden whispered that their fruit could help their pet. Rose hips, black and red currants are rich in vitamins that will help Masha cope with diseases. And tea with tasty and healthy raspberry jam will reduce fever and relieve sore throat. Compotes will help to quench thirst and improve appetite: apple-cherry, pear, plum.

Trees and shrubs were delighted, spread branches, rustled leaves. Mom heard their noise Machine and immediately guessed what her daughter's pets wanted to say. She prepared a rosehip infusion, made tea with raspberries, and gave Masha a drink.

The girl ate black and red currant berries, drank a healthy compote and immediately felt better.

The next day Masha went out to her favorite orchard. She thanked the trees and bushes for their help. They rustled the leaves for a long time, rejoicing at the girl's recovery.

Conversation with children 3-4 years old on the topic

"Who lives in the Dairy Land"

purpose: To consolidate the concept of the benefits of milk and dairy products. Foster a food culture.

Material: Milk products; mixer, glasses and cocktail products. Buckwheat, salt, sugar stand separately on the table; egg, salt; flour, egg, salt.

Conversation progress:

Educator. Guys, today we have a wonderful and long-awaited guest. And what, you will find out now.

The rustle of soft paws behind the door:

Take a treat!

Of course it is ...

Children. Red Up!

Educator. What doubts are there?

Red Up (adult) appears.

Red Up. Hello dear guys! Finally, I came to you! You were waiting for me?

Red Up. The fact is that I, along with other dairy products, live in a distant Dairy Land. Do you know any dairy products?

Children. We know.

Red Up plays "Who Lives in Milk Land" (with a ball). Children list: milk, kefir, baked milk, cream, cheese, glazed curds, yogurt, sour cream, etc.

Red Up. Once several residents of the country had an argument.

Staging of the fairy tale "Milk, Yogurt and Kefir".

Red Up. What do you think is the most important product?

Children. Milk.

Red Up. Why do you think so? (Children's answers.) Correct. Other dairy products are made from milk. Shows a glass with fat milk. See this layer on top of the milk? This is the cream. Remember how we use them? What are they needed for?

Children. Cream can be added to tea, coffee.

Red Up. And they also whip cream with a mixer and decorate them with cakes and pastries. You can't eat a lot of cream, because they are very fatty, and you know that there is a lot of fat ...

Children. Eating is harmful.

Red Up. You can also make sour cream from cream. The cream is carefully removed from the milk, put in a bowl, and after a while it turns into sour cream. Want to play? Then come to me.

Learn to taste game.

Children with closed eyes taste and name dairy products.

Red Up. Well done! Let's play some more, What dishes can be obtained from these products if milk is added to them?

Ginger Up shows a group of products, the children name the dish (buckwheat porridge, omelet, pancakes, etc.).

Red Up. Well done!

Educator. Red Up, we are very glad that you are our guest, and we want to present you with a song called “Red Up”.

Children sing a song.

Red Up. That's lovely! I will not leave you without a gift either, now we will prepare a strawberry cocktail together.

(All lines of the poem are accompanied by actions.)

Strawberry milk package -

Certainly from the Red Up.

Three spoons of sugar

Two yolks,

A little bit of orange juice.

Cut the half of the banana into slices,

Fat cream - half a glass,

Finally, add here

A coffee cup of crushed ice.

Beat in a mixer

And pour into glasses -

Cocktail offered

For girls and boys.

Children drink and thank Red Up.

application

Yu Chuprina

MILK, YOGHURT, KEFIR.

In a dairy store, on adjacent shelves, there were milk, kefir, yogurt, cottage cheese, yogurt, fermented baked milk, sour cream. People bought these dairy products, put them in bags, brought them home, and put them in the refrigerator. And they were put in the refrigerator because these products did not like heat and heat. They felt bad from the warm air, and they sour.

Once we got into one refrigerator Milk, Kefir and Yogurt. They stand for themselves, cool down. Suddenly, the Milk stirred, fussed and spoke:

Come on, Kefir and Yogurt, move over! It is not good for me, the king of all dairy products, to stand in cramped quarters. I need space.

What are you, Milk, puffed up with? Explain to us! - asked Kefir.

Why explain something! Not only does my composition include a hundred different substances necessary for each person, but I am also easily absorbed by the body.

Just think, easy to digest! - objected Yogurt. - I am also very easy to digest. But I have special bacteria that, getting into the human body, fight against pathogens of all kinds of diseases! Here!

I am also a very useful and healing food product. Children love me very much! - Kefir did not calm down.

And I can be cherry, and blueberry, and apricot. You can drink me, or you can eat with a spoon! - Yogurt said proudly.

Long argued Yogurt with Kefir. But then Milk intervened again:

Whatever it was, all the same, I, Milk, am the basis for you, Yogurt, and for you, Kefir, and for fermented baked milk, and for cottage cheese. Even butter is obtained by whipping cream, and cream is obtained from milk.

Yes, you can't argue with that! Indeed, you, Milk, are the king of all dairy products, - said Yogurt and Kefir.

Having listened to all this, the Milk became kinder:

Okay, brother Yogurt and brother Kefir, you are also very useful, you are like brothers to me, let's stand side by side on the same shelf. We do not need to quarrel!

Conversation with children 5-6 years old on the topic

"Porridge is our joy"

purpose: to form in children the need to take care of their health and, first of all, proper nutrition. Clarify children's knowledge of vitamins of groups A, B, C, D. To learn to recognize fruit additives in cereals by taste.

To consolidate the names of cereals, cereals, table setting skills for different regime moments of nutrition, CGN. Exercise children: in guessing riddles, reading words, gluing cereals on the finished form. Foster feelings of friendship, care for each other, benevolence, politeness. Make children want to help fairytale heroes in trouble. To liberate children with the help of fabulous game motivation.

Material: figures on the panel: boys - thin and full, house number. On the "rocker arms" - "pots" with cereals. On the counters - a pencil case with various cereals, a "saucepan", glue, napkins. Flanenelegraph and for him - pictures of products suitable for the group of vitamins A, B, C, D. On the tables - napkins, plastic dishes.

Preliminary work.Conducting conversations about proper nutrition: "How to eat right", "The amazing transformation of an apple", "The healthiest foods," It's time for supper "," If you feel thirsty "," Poor lunch if there is no bread ",

"Every man to his own taste". Production of "pots", pencil cases with cereals. Cutting out vegetables and fruits. Table setting for breakfast, lunch, afternoon tea, dinner. Learning riddles about vegetables and fruits. Conversations on the topic "My favorite porridge". Drawing up a "table of vitamins".

Conversation progress:

Guys, today we will go to visit the best chef - Yakov. He lives in the village "Kashkino" house number 7. Look who's coming! Hello.

Meet two friends - Alyosha and Seryozha. How you have changed! Seryozha, you've lost so much weight! Alyosha, you are so fat! What happened to you?

Alyosha: "We played, as always. Grandma passed by. She invited us to visit her - to show us miracles, to give us various treats. And, suddenly, I remembered that you can't go away with strangers and strangers. She gave them away. They had just eaten them, when suddenly, Seryozha lost weight, and I became full in an instant. What a problem! And since then I have only eaten one sweet, and Seryozha - nothing.

Yes! Trouble! We will not leave you in trouble. We go to visit the cook. He is a fairytale hero. I met the witch. Maybe he can help you.

Here is his house - number 7. Let's knock.

/ A "pan appears and sings about porridge / (an adult plays the role)

Hello! We came to visit Yakov.

Saucepan: "He came out for a while. Come in and wait a little.

In the meantime, I have riddles:

I cooked porridge for the mind.

Do you want to be smart? (Yes! Yes! Yes!)

Find a saucepan and tell me - what kind of cereal is in it,

And what is the name of my porridge. "

Who will tell me what kind of porridge we are talking about? (Millet). Why do you think so? (There are many different nutrients in cereals. And in millet there is a useful substance - potassium. It helps the brain work, and we think better, solve problems: Therefore, it is called mental porridge.)

Pot: "Yes, that's right.

There is porridge that gives strength.
Eat it more often - you will live for many years.
She will even help
So that your beauty is preserved.
What cereal did I take to make porridge? "

Who guessed what kind of porridge we are talking about? (Hercules)

Find a pot of oatmeal porridge.

Pan:

"I have white porridge.
It is useful for cleansing.
White grains float in it.
All our skin will become whiter. "
What kind of porridge are we talking about? (Rice)

Find a pot of rice porridge on the rocker.

Pan:

"I offer black porridge.
Despite this, it is very tasty.
All substances in it are very useful.
Getting into the blood, they help:
Don't get sick and grow up faster. "

Who guessed? (Buckwheat) (children come up to a pot of buckwheat porridge.)

Saucepan: "Do you like porridge?" (Addresses the characters on the panel)

Alyosha and Seryozha: "No. The porridges are not tasty."

Pan:

"How delicious !? You just never ate delicious porridge. The recipe for delicious porridge is simple.

We take any cereal, cook with milk.
Then add butter, sprinkle with sugar.
And if you add vitamins to the porridge,
We are not afraid of colds and sore throats. "

Alyosha: "Vitamins? These are such plump, yellowish ones sold in the pharmacy!"

Casserole: "No, natural vitamins are added to the porridge."

And the guys and I know the table of vitamins.

The game "Find a place for the products in the table" (children put cards on the flannelgraph to "A", "B", "C", "D" with various products in which vitamin "A" or other prevails.)

Casserole: "While you were playing, I made porridge for you with different fruits. Try with what kind of vitamin supplement of porridge. (Children try rice porridge with different fruit additives)

Well done! You guessed correctly. "

Saucepan, can we cook such porridge ourselves and treat all the guests?

Pot: "Let two girls and two boys help me. Put on aprons and wipe your hands with a damp cloth. Spread the porridge and add fruit."

Thanks, Pan! Will Jacob come soon? Maybe you can go for him and call?

Saucepan: "I can't. I still have to cook the combined porridge."

We will help you. While you walk, we'll cook.

/ Pan leaves /

What should be done before starting to cook porridge? (You need to wash your hands, put on an apron, tie a scarf or put on a special hat)

/ we accompany all the answers with actions /

You need utensils to cook porridge. Let's select the dishes and warm up.

Conversation with children 5-7 years old on the topic

"Bread is our wealth"

Objectives: to clarify the knowledge of children about who makes bread, where and from what: from what grain crops flour is obtained; introduce you to different types of bread and bakery products; clarify what shape different products have; to educate a respectful attitude towards bread, towards the work of those people, thanks to whom bread appeared on our table.

Equipment: reproduction of Shishkin's paintings "Rye", illustrations by the SS depicting a feast, a feast, dried ears of rye, wheat, oat panicles. An ear of corn, types of bread and bakery products, even sticks, plot pictures to accompany the conversation “Bread is our wealth”.

Preliminary work: examination of a reproduction of Shishkin's painting "Rye"; conversation “Where did the bread come from”; excursion to the bakery shop;

making bakery products from salted dough for role-playing games; learning poems and proverbs about bread.

Conversation progress:

Examination of a reproduction of the painting "Rye", an illustration depicting a feast, a feast.

Educator: Look at the reproduction Who can remember the name of the painting and the surname of its artist?

Once upon a time a man tasted grains, and he liked them. The man tried to grind the grain with stones, and so flour appeared. Then the man learned to bake bread from flour. At first, the bread was unleavened, and then people came up with the idea of \u200b\u200bfermenting the dough and the result was a delicious, lush bread. Not a single feast was complete without bread. Dear guests were greeted with salt and bread. Previously, only rye bread was baked. They say: “Rye bread for wheat, my dear father”. How do you understand the meaning of this proverb? Close your eyes and breathe in the aroma of rye and wheat bread. Taste them.

2. Examination of dried ears of rye and wheat, oat panicles, an ear of corn.

Consider. What are these plants called?

Children's answers.

Notice what the ears of rye and wheat, a panicle of oats, an ear of corn are talking about. What are the similarities in these plants? Yes, that's right, all of these plants produce grain and are therefore called crops. Bread is made from them.

3. Laying out an ear of wheat with even sticks.

4. Game "Name which, which, which?"

Rye bread - rye.

Wheat bread - wheat.

Millet porridge - millet.

Oat porridge - oatmeal.

Barley porridge - barley.

Corn porridge - corn porridge.

Buckwheat porridge - buckwheat.

The rye field is rye.

The wheat field is wheat.

The oat field is oatmeal.

The barley field is barley.

The corn field is maize.

The buckwheat field is buckwheat.

The millet field is millet.

5. Game "Say a word"

Educator: Tell the word by changing the word bread in meaning.

I know the proverb about….

Mom bought wheat….

Children eat soup with ...

Vanya went to the store for ...

I don't like to eat soup without….

I don't have a home ...

6. Physical minutes. Children stand in a circle and show what the poem says:

Grew up in a field house
The house is full of grain
The walls are gilded
Shutters boarded up
The house is shaking
On a pillar in gold.

7. Conversation “Bread is our wealth”.

Bread is our wealth; the labor of many people is invested in it. Look at the pictures. What way did a spikelet of bread go to turn into a lush loaf on our table.

They say: "Bread is the head of everything."

Who knows the proverbs about bread and labor (He who does not work - he does not eat. Do not work - you cannot get bread. If you want to eat rolls, don’t lie on the stove.).

Really:

Rye bread, loaf and rolls
you won't get it for a walk
People cherish bread in the fields
They spare no effort for bread.

8. Consideration of the exhibition of natural bakery products.

Which baked goods are familiar to you and which are not?

What products are rectangular? Square? Round?

9. Drawing up proposals.

Choose who you would like to treat and what, and make an offer. For example: I will treat Tanya with a cake.

Note that it is correct to say cake, cakes.

10. Tea drinking.

Conversation with children 5-6 years old on the topic

"Our friends are vitamins"

purpose: to give an idea of \u200b\u200bthe health benefits of vitamins, where they are contained, to teach children to choose the healthiest foods, to acquaint children with the value of vitamins and minerals in human life, to form an idea of \u200b\u200bthe relationship between diet and lifestyle.

Materials: an envelope with a letter from Matroskin and Sharik, a picture with the image of various food products, vitamins, fruits and vegetables.

Conversation progress:

Today a letter was brought to the kindergarten from Prostokvashino from the cat, Matroskin and Sharik. They got into trouble. Uncle Fyodor fell ill. And here is what Matroskin and Sharik write: “Hello, dear children, girls and boys. We decided to contact you with a request. Maybe you can help us. Trouble happened. Uncle Fyodor fell ill. Doesn't eat, doesn't drink, doesn't sing songs. Neither ice cream nor cake pleases him. We do not know how to treat him. And you are all so beautiful, healthy, and your cheeks are rosy. Probably you know some secret. Share with us how to cure Uncle Fyodor. We just ask you to help faster, otherwise he is really bad. "

Yes, a sad story. Guys, do you think we can help cure Uncle Fyodor?

(listen to children's answers)

I know that it can help us to quickly cure Uncle Fyodor. These are vitamins! (show the picture with the image of vitamins).

Who knows what vitamins are?

Vitamins help children and adults to be strong and healthy. Some vitamins help children to grow, others help the eyes see well, and others help the head to think well, be smart. And there are vitamins that protect us from disease.

Where do vitamins live? (In food. Attach a picture with food to the board)

To be healthy, smart, strong, a person must receive vitamins from food. If a child receives little of these vitamins, then he often begins to get sick, loses his appetite and grows poorly. What time of year do you think we get the most vitamins? (in summer and autumn).Why?

And at other times of the year, so that people do not lack vitamins, vitamins - tablets are sold in pharmacies. (show).

Vegetables and fruits are especially rich in vitamins. (Attach a picture with vegetables and fruits to the board).

What vegetables and fruits you know and love?

Well, and of course, physical education helps our children stay healthy, agile and strong.

Fizminutka.

Conversation with children 6-7 years old on the topic

"Vitamin family"

purpose: to give an idea of \u200b\u200bwhich products are most useful and necessary for a person every day for health, to teach children to choose the most useful products, to acquaint children with the value of vitamins and minerals in human life, to form an idea of \u200b\u200bthe relationship between diet and lifestyle; education of the ability for coordinated interaction; to bring up in children a conscious attitude to the need to temper, play sports, eat vegetables and fruits in order to resist diseases.

Equipment: posters with images of vegetables, posters about vitamins, drawings, dummies of vegetables and fruits, vegetables and fruits, fresh and boiled for salad, kitchen utensils.

Techniques and methods: a surprise moment (autumn brings a basket of vegetables and a letter from a sick friend), questions, conversation.

Conversation progress:

Educator: Guys, someone is knocking on our door. Please open. And this Autumn came to us. Hello, autumn!

Autumn: Hello children!

Educator: Autumn, what did you bring us?

Autumn: I brought you the "Letter" and my gifts, but first, please guess my riddles (attached).

Autumn leaves, leaves its vegetables and fruits.

The teacher says goodbye to autumn and says that autumn brought us vegetables, fruits and a letter for something.

They read the letter: “Hello, friends! Semyon writes this to you. I am writing my letter from the hospital. My health has deteriorated. The head hurts, in the eyes of the "star", the whole body is sluggish. The doctor says I need to eat right. I love: lemonade cake, chips, lollipops, marshmallows and Pepsi-Cola. This is my favorite food. I guess I'll be healthy soon! "

Educator: Guys, is it really bad to be sick? Why? How to get well? Game action. The teacher calls the children to him and asks: "Who of you guys knows that hardening helps and is always useful for us?"

Children: Sun, air and water! Our best friends!

Children (alternately)

To grow us strong

Dexterous and brave

Daily in the morning

We are doing exercises.

We raise our hands to the sun

Together, we walk cheerfully,

Squat and get up

And we don't get tired at all!

Educator: Check it out! So, let's take as a rule:

Don't lie for a long time in the morning
Do physical education!
Run, jump and jump
Take a cool shower,
Do sports,
Tempered with water.

How to learn -
And so to learn everything.

Educator: We suggest everyone who is often sick to start the day by exercising. Children, what else are we doing to keep our body always strong and healthy?

Children: We go in for physical education and sports, jogging, visit the pool, go barefoot, sunbathe. We eat vegetables and fruits, take fresh vitamins, garlic, onions, drink decoctions of herbs and fruits.

Educator: Despite this, some children are prone to illness in the fall. Why?

Children: Because, not all people are seasoned, they dress out of season, constant rains, cold winds, sticky snow. The flu starts in the fall. This is a disease that is accompanied by a high fever.

Educator: What other signs of flu do you know?

Children's responses (sneezing, coughing, joint pain, headache).

Educator: Is it possible to go to kindergarten with the flu? Why? (you can infect others, there may be complications if you do not get vaccinated against the flu) But our guys do not get sick! How to protect yourself from disease?

We have a special day!

Day of health without embellishment!

We will learn a lot:

How healthy we can be

Fruit vegetables how to wash. ... ...

Educator: Does the "green garden" on the window help us?

Educator: How?

Children's answers (green onions, garlic all year round).

Educator: Are there vitamins in them?

Children: Of course!

Educator: Can vitamins be harmful?

Answers of children (you need to use a certain amount, otherwise you can get poisoned).

Educator: How does nature help to keep our health in order?

Children's answers.

Educator (stands in front of the children at the stand)

Kindergarten where our children are
Live very merrily
Poured with warm sun,
Washed with fresh rain,
Fruits and vegetables are visiting.

Autumn brought us vegetables and fruits. And we almost forgot about them. What are we going to do with them?

Children's answers.

Educator: children, but want to make a vitamin breakfast using onions, garlic from your garden. Now let's get to work together. Let's prepare a vitamin salad from fresh vegetables and fruits; boiled vegetable vinaigrette. Please name what products are needed for the Vitaminny salad. What products are needed for a vinaigrette?

Children's answers.

Educator: So, the children get down to business. We are becoming magic chefs today. Let's take a quick look at the rules for life.

Where do you start?

Children: Wash hands, put on aprons, prepare work equipment, etc.

Educator: Now get to work!

Guys by choice, distribute the work. A friendly work begins. Children willingly help each other (crumbling, grating, folding, etc.)

Along the way, they remember riddles about vegetables, proverbs, sayings about labor.

PROVIDERS AND SPEECHS ABOUT WORK.

The day is boring until the evening, if there is nothing to do.

Skillful hands do not know boredom.

Business time - fun hour.

Whoever works, everything will come true.

Without labor, you can't get a fish out of the pond.

Business before pleasure.

Who does not work shall not eat.

Work is not a wolf - it will not run away into the forest.

One for all and all for one.

Conversation with children 5-6 years old on the topic

"Sources of vitamins"

purpose: to give knowledge about vitamins, about what foods they contain, develop a habit of healthy way life.

Materials: stand (flannelegraph, board), pictures with the image of canned fruits and vegetables.

Preliminary work: memorizing poems, selection interesting facts about the benefits of vegetables and fruits.

Conversation progress:

Educator: Berries, fruits, vegetables are the main sources of vitamins and minerals. Most vitamins are not formed in the human body and do not accumulate, but only comes with food. This is why fruits and vegetables should be in your diet every day and regularly. If some vitamins are not enough in the body, then failures begin. For example, the lack of vitamin "E", which is observed in most people in our region, leads to impaired growth, to a decrease in mental abilities. Therefore, they use seaweed and iodized salt, which we have saved for our salad. Despite different tastes, every person and especially a child needs a varied diet. A varied food is a guarantee that the body will receive the necessary substances.

People eat vegetables and fruits fresh, dried, canned.

It is interesting to listen to the message on how to make reserves of vitamins for the winter?

1 child:

Snow flies outside the window
There are no berries in the empty garden ...
Snow for berries - it doesn't matter
We will ask them here.
In good jars behind glass
Berries breathe warmth ...

The teacher places pictures on the stand on which different jars of jam, compotes are drawn:

2 child:

They are for children in winter
Save the summer
And they keep us all
Vitamin family!

Grape juice is good -
It's like drinking the sun in the summer! ..
Let the winter come here
White snows
Our berries are always friendly with kids.

Educator: It has long been in Russia that they have fermented cabbage. In sauerkraut, cabbage is not only well preserved, but most importantly, vitamins are preserved in it. The famous English navigator James Cook was carrying 60 barrels of sauerkraut with him on the ship. It was thanks to the sauerkraut that Cook and his companions ate that they were healthy and withstood the tests on their way. Now we know that vitamins contained in sauerkraut helped the brave sailors not to lose vigor and maintain health. In addition, vegetables also heal. For example, beets take out stones. If you drink beet juice for a long time, the stones dissolve gradually and painlessly. The champion among low-calorie foods is the cucumber. It contains less than 12 calories per 100 grams. Include it on your menu regularly. Onions - from all diseases.

See what vitamins are in those vegetables from which we prepared our salad and vinaigrette. They are included in our diet, we are treated and help to stay young, healthy, strong and beautiful.

And now we invite everyone to taste our signature dish.

3 child:

To be healthy
Take your garden gifts!
Vitamin relatives -
Children of a sunny day!
The one who eats carrots
Will become strong, sturdy, agile.

And who loves, children, bow -
It grows quickly suddenly.
Who loves cabbage very much,
He will always be healthy.

Children: Will become strong, sturdy, agile!

Educator: Right! And who loves, children bow ...

Children: Growing up quickly suddenly!

Educator: So. Who loves cabbage very much ...

Children: He will always be healthy!

Educator: Well done, children! Now you know what you need to do to be strong, strong and healthy! Remember this always. After all, health is a great power!

Extracurricular activities in primary school. Topic: Do we know how to eat right?

purpose: to create conditions for the formation of ideas about the main nutrients, foods containing them, about rational nutrition.

Equipment: cards with the image of useful and harmful products; cards with the image of vegetables and fruits.

Course of the lesson

I. Introductory part.

Organizing time. Goal setting.

First Reader.

A person needs to eat

To get up and to sit down

To jump, somersault,

Sing songs, make friends, laugh.

To grow and develop

And do not get sick,

You need to eat right

Be able to do it from a very young age.

Leading. These verses are not a joke, but the truth. You, too, from a young age learn from health lessons how to eat right. And for proper nutrition, you need ... (healthy foods). They contain nutrients: fats, proteins, carbohydrates.

II. Main part.

1. Role-playing game "We are going to the store".

The postman is knocking on the door.

Postman. I brought a letter from Carlson:

Hello, friends! I am writing my letter from the hospital. My health has deteriorated, my head hurts, there are stars in my eyes, my whole body is lethargic. The doctor says I need to eat right. I made myself a lunch menu: lemonade cake, chips, jam, and Pepsi-Cola. This is my favorite food. I guess I'll be well soon.

Your Carlson.

Teacher. Guys, did Carlson compose the menu correctly? Now we go to the store and select products for it. (The first and third row are buyers. The second row is the controller)

Customers put pictures of various products in the shopping cart.

Teacher... We have selected the healthiest products. And now we will put the rest of the food on two plates: on the yellow one - healthy foods that are used quite often, on the red - foods that are rarely present on the table.

The second row works. The rest are controllers.

2. Conversation on the topic.

Teacher. To eat right, two conditions must be met: moderation and variety.

What does "moderation" mean?

Ancient people belong to the wise words: "We eat in order to live, and do not live in order to eat." Overeating is very harmful, the stomach and intestines do not have time to digest everything.

What does diversity mean?

No single food provides all the nutrients you need to maintain good health. Some foods give the body energy to move, think well, and not get tired (honey, buckwheat, rolled oats, raisins, oil). Others help build the body and make it stronger (cottage cheese, fish, meat, eggs, nuts). And still others - fruits and vegetables - contain many vitamins and minerals that help the body grow and develop (berries, greens, cabbage, carrots, bananas).

Explain how you understand the proverb: "Vegetables are a pantry of health"? Create riddles about vegetables and fruits.

Consider if you can make a three-course meal if you only have beets, potatoes, beans, onions and rose hips?

III. Wellness minute.

Game "Tops and Roots".

If we eat the underground parts of the food, we must sit down, if the ground ones - stand up to our full height and stretch our arms up. (Potatoes, beans, carrots, tomatoes, beets, cucumbers, turnips, pumpkin)

IV. Final part.

1. Dramatization "Vegetable dispute".

Each vegetable (a picture in the child's hands with a corresponding vegetable) proves that it is the most useful and delicious.

2. "Before I sit down at the table, I'll think about what to eat."

Draw healthy foods.

V. Summary.

Second Reader.

Let's summarize now.

You need protein to grow

For protection and warmth

Fat has been created by nature.

Like an alarm clock without a factory

It won't go this way or that way

So are we without carbohydrates

We don't do it in any way.

Vitamins are just a miracle!

How much joy they bring:

All diseases and colds

Turned away before them.

That's why it's always

For our health

Complete food -

The most important condition.

O. P. Vlasenko

What does the term "healthy eating" mean, what is it for and how to achieve it? Surely, these questions are asked by every person who wants to maintain excellent health and physical shape. And he does the right thing, because a healthy diet is, first of all, a component of the overall health of the body. The essence of a healthy diet is what distinguishes it from the usual, familiar to everyone. Today we have a conversation about healthy eating.

A quick and by no means healthy breakfast before work, light fast food snacks during breaks and a heavy dinner before bed are the opposite of healthy eating. At the same time, eating only fruits, for example, such healthy apples, or vegetables, will not add health either.

Healthy eating is not eating only "healthy" foods, but following a carefully planned diet that includes all the components required for the full functioning of the body. ? For this, there are basic laws of healthy eating.

The first law of healthy eating is the correspondence of the intake and consumption of energy

By eating food, the body receives a certain amount of energy, which is later spent on maintaining all physiological processes. Obviously, in order for the body to function normally, a prerequisite is the correspondence of the energy that is spent and the energy that comes from outside.

The vital energy comes to the body with calories, or rather, due to their breakdown and redistribution. Sources of calories are macronutrients (substances that need units and tens of grams), which are: fats, proteins, carbohydrates, fiber.

Healthy food - fats, proteins, carbohydrates, fiber

Fats are in a healthy diet. These substances have undoubtedly the highest energy value and are a building material for many substances necessary for the body. In no case should you refuse to use them. At the same time, healthy eating does not imply unlimited consumption. A pack of butter a day will not saturate your body with useful substances, but, on the contrary, will lead to severe disruption of some organs.

In addition, it is necessary to separate fats into useful (unsaturated) and harmful (saturated). The former include vegetable fats, which are found in various oils (sunflower, olive, etc.). The latter are represented by animal fats and are poorly absorbed. Thus, to a certain extent, healthy eating involves following a vegetarian diet.

Protein is in a healthy diet. Proteins obtained during nutrition are broken down into various amino acids, from which the body independently synthesizes all other proteins. It is noteworthy that all proteins in the body are different combinations of 20 amino acids. At the same time, 11 of them are synthesized by the body itself, and 9 must be obtained from food.

Although it is believed that all essential amino acids are found exclusively in animal proteins, recent evidence suggests that plant proteins can saturate the body with the same amino acids, while demonstrating even higher concentration and ease of absorption. The main sources of vegetable protein are found in legumes and nuts.

Carbohydrates are in a healthy diet. Here are the real energizers for the body. Simple (glucose, fructose) and complex carbohydrates (starch) are present in plant foods and are vital to the body for energy. All grain products (pasta, cereals, etc.) contain carbohydrates, without which no body system can perform its functions normally and effectively.

But it should be remembered that not all carbohydrates are equally useful. So, with a healthy diet, it will charge you with energy, at least until lunch. At the same time, oily fried potatoes and a huge piece of cake will affect your health in the form of cardiovascular diseases and excess weight.

Fiber is in a healthy diet. Despite the fact that in fact fiber is nothing more than a component of complex carbohydrates, it is customary to isolate it as a separate group of macronutrients. The fact is that fiber is cellulose, that is, dietary fiber. By themselves, they cannot be digested by the body. Nevertheless, due to their specific properties, these fibers improve the digestion processes, therefore their use is also vital for the body. Fiber is found in large quantities in bran, vegetables and fruits.

The second law of healthy eating is saturation with biologically active substances

Each person has their own daily needs for biologically active substances - micronutrients. These substances are the source of those essential chemical elements that the body cannot produce on its own.

Surely, everyone has heard about vitamins and minerals, which, in fact, are micronutrients, that is, substances, the need for which is calculated in milligrams. And since the body does not produce these substances, it is recommended to bring the maximum variety to your healthy diet. After all, different vitamins and minerals are found in different foods.

The third law of healthy eating is food compatibility

This law of healthy eating was formed back in the 30s by Dr. Hayem and boils down to the following provisions:

• fruit must be eaten in its natural form and separately from any other food
• exclude refined and processed foods from the diet
• avoid mixing protein and carbohydrate foods in the same dish
• consume the maximum amount of foods that alkalize, and do not acidify the body

Adhering to the laws of healthy eating is not so difficult, and it's time to write whole books about their scientific and experimental confirmation. We can say that just separate nutrition, separate consumption of foods contributes to their better assimilation and breakdown into energy and nutrients. Thus, observing only 3 laws of healthy eating, you can tune your body to effective work, the fruits of which will not be long in coming.

Everyone knows that proper nutrition is a guarantee of health, and few will argue with this statement. A very large number of people who are tired of exhausting diets and all kinds of other methods to lose weight often ask the same question, how should you eat right in order to lose weight and not gain the lost pounds in the future? But it is a healthy diet that underlies the health of every organism. If this process is disrupted, various problems may arise, which in the near future will cause damage to health in the form of many diseases.

It is not at all surprising that if a person who eats flour products, fried meat for a long period of time, and drinks it all down with sweet soda water, then after a while he will develop gastritis and cholecystitis. But with such a diet, in addition to diseases, extra pounds are gained, which deliver a person, a very large number of problems. But if you properly balance your diet, then all these problems will bypass you, and sometimes it will be able to solve the existing complications.

But with age, each person should pay more attention to their nutrition. If a young body can digest almost all foods, because the digestive system of young people works smoothly, then older people cannot afford such a luxury. Therefore, people over 50 should include in their diet those foods that contain large amounts of calcium, which prevents the development of osteoporosis.

And the answer to this question is this: proper nutrition is the use of optimal proportions of proteins, fats and carbohydrates that are present in the diet of any person. And in order to correctly determine such a proportion, you need to build on the type of human activity. So, for example, people who are mainly engaged in mental activity, in other words, those who lead a sedentary lifestyle, should consume about 100 grams of protein per day, from 300 to 350 grams of carbohydrates and about 80 grams of fat. Since all the energy is spent mainly by the brain.

And if a person is mainly engaged in physical labor, then almost all of his energy is exhausted through the muscles. Therefore, the optimal daily allowance for it will be: 120 grams of protein, 400 grams of carbohydrates, and 90 grams of fat. Also, the diet must include fiber and vitamins, which are very necessary for our body. I believe that when you read this material, you will notice the correct diet for yourself, which will not harm the body.

Prepared by physician-therapist N.T. Mikhailova